In 10 minutes build to a heavy 1 rep shoulder press
Rest 2:00 minutes, thenĀ
In 8 minutes build to a heavy 2 rep push press
Rest 2:00 minutes, thenĀ
In 6 minutes build to a heavy 1 rep push jerk
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We have had several requests for a Nutrition Challenge. Well we will do you one better, we will have two. We want to start our first challenge right after Thanksgiving, we want to use this challenge to set the tone. We want to create some habits regarding meal prep, what kinds of food we eat throughout the day, how often we exercise and stretch, etc. Following the completion of this first challenge we will kick off the beginning of the new year with another one, more based on nutrition itself. We will take all the good habits we built and use them to focus on eating high quality foods in the right amounts. Here are the details for challenge number 1:
- Eat vegetables at both lunch & dinner
- Drink 1/2 BW in water each day
- Hit macros within +/- 5 grams
- Mobilize 10 minutes after each workout / 15 minutes on off days
- Do 50 pushups everyday
- Take 1 full, complete rest day per week
Lifestyle Habit Examples:
- No phone or email 1 hour before going to bed
- No phone during dinner
- Wake up when the alarm goes off, no pushing the snooze button
